Monthly Archives: May 2019

Easy Green Beans (from frozen)

Easy Green Beans with Garlic and Lemon (Using Frozen Beans)

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Here’s a fast and easy way to cook frozen beans without them being mushy. This is a flexible recipe allowing you to adjust flavorings your way. Here is a video demonstration showing just how easy and fast it is to cook frozen green beans. The recipe is below the video link. Enjoy!

I hope this helps!
Judi

Easy Green Beans with Garlic and Lemon (Using Frozen Beans)
Makes About 4 Servings

½ Tbsp extra virgin olive oil
½ Tbsp butter
2 cloves garlic, minced*
1 (12 oz) bag of frozen cut green beans (This will also work just as well with a one pound bag)
Water
Salt and pepper, to taste
Wedge or two of fresh lemon

Heat a large skillet (that has a lid) on medium heat. Add the oil and butter and allow the butter to melt. Add the minced garlic and sauté it briefly, just until aromatic. Add the frozen green beans and sauté briefly to coat with the oil and butter. Add a small amount of water (2 or 3 tablespoons) then cover the pan. Allow the beans to thaw then cook to your desired degree of tenderness. Stir and monitor the water level often. Do not allow it to go completely dry to avoid burning the beans. If more water is needed, add 1 or 2 tablespoons at a time until they are cooked to your liking. The process takes about 5 minutes to bring the beans to being tender, but not mushy. When cooked, remove from heat and sprinkle with salt and pepper to taste. Drizzle with fresh lemon juice. Toss to disburse the seasoning and serve.

* Note: If you prefer, you can use dried garlic. When doing this, skip sautéing the garlic and simply add the green beans to the warm oil/butter mixture. Add the dried garlic substitute when first adding water to the beans. This will allow the garlic to hydrate during the cooking process. Below are the conversions for 2 cloves of fresh garlic:

Garlic powder = ¼ teaspoon
Granulated garlic = ½ teaspoon
Garlic flakes = 1 teaspoon
Garlic salt = 1 teaspoon

Carrots

Should We Peel Carrots?

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I know there are a number of people out there with the question, “Should we peel carrots?” Well, to answer the question in the simplest way, carrot peels are perfectly safe to eat. But even if you’re an avid carrot peeler, there are circumstances where peeling is truly unnecessary and others where you may want to peel them. All that is discussed in the video below. A copy of my video notes is below the video link. Enjoy!

I hope this helps,
Judi

Should You Peel Carrots?

Do you have to peel carrots? Can you eat carrots with the skin on? Should you eat carrots without peeling? These are questions that many people have. Well to answer that in a word: NO…you do not need to peel carrots. Carrots are perfectly safe to eat with the peel, as long as they are thoroughly washed. So scrub them well to remove any dirt and debris, and also cut off the stem end and any areas that don’t look fresh.

Even if you’re an avid carrot peeler, here are circumstances where you really don’t need to peel:

1. When you’re making stock. They will be strained out anyway!

2. When you’re juicing carrots.

3. When they will be pureed. (Who would know they weren’t peeled?)

4. When they’re in a thick and chunky stew.

5. When they’re roasted (with the change in color/texture, the peel would be unnoticeable).

6. When they will be grated or finely chopped.

7. When you’re trying to get the most nutrients from your food. Vitamin C is most concentrated in the peel and immediately below the peel. Whether it’s peeled or not, it’s still very nutritious, but why not take advantage of the added nutrients in the peel?

So when would we want to peel carrots?

1. If you’re buying standard-grown carrots, those grown with the use of chemicals, those chemicals may be concentrated in the peel. So, if you want to avoid eating any added chemicals, in this case you may want to peel your carrots. Note that scrubbing them well under running water or soaking them for 15 minutes in a vinegar or baking soda solution will also remove most of the chemicals from the surface. Rinse and scrub them well after soaking in these solutions. No worries with organically grown carrots.

2. Some people find that carrot peels have a bit of bitterness to them. If you are in this camp, then by all means, peel away if this bothers you! It’s more important to enjoy your food than struggle to eat something you don’t like. Or even worse, to avoid some nutritious food because the peel doesn’t taste good to you. In this case, peel them if that’s what it takes to eat them!

3. Appearance. Peeled carrots certainly look nicer than unpeeled carrots. If you’re presenting raw carrot sticks to guests or taking food to some special occasion and you want your food to look its best, then peeling them may be something you want to do.

Whichever way you prefer to go…to peel or not to peel (THAT is the question), just know that as long as they are scrubbed well, and they look fresh and are blemish-free, there’s not a food safety issue with eating unpeeled carrots.

Resources
https://www.thekitchn.com/5-times-you-dont-have-to-peel-carrots-tips-from-the-kitchn-220405

https://www.livestrong.com/article/518814-should-carrots-be-peeled-or-are-they-more-nutritious-with-the-peel-left-on/

https://www.nutritionletter.tufts.edu/issues/13_10/ask-experts/Q-Is-it-true-that-most-of-a-carrots-nutrients_2222-1.html

https://www.bonappetit.com/test-kitchen/cooking-tips/article/why-you-shouldnt-peel-your-vegetables

Onions

Onions 101 – The Basics

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If you do any cooking at all, you’re probably familiar with onions. We grill, roast, saute, and caramelize them, add them to soups, stews, casseroles, and sauces, eat them raw adding them to salsas, salads, sandwiches and more! In the 101 series video below, I go in-depth about the onion including nutrition tidbits, how to select, store, and preserve onions, cooking methods and what herbs, spices and foods go with onions, as well as providing many helpful links on the preparation and use of this pungent bulb, and much more! Watch the video below to learn many interesting facts about onions and how to use them!

My complete video notes are below the video link. Enjoy!

I hope this helps!
Judi

Onions 101 – The Basics

About Onions
What we call an “onion” is also called a “bulb onion” or “common onion.” It is a member of the Allium family, so it is closely related to garlic, leeks, and chives. Onions are grown around the world and are commonly used cooked, as a vegetable or part of a savory dish. It is also used raw to flavor sandwiches, salads, pickles, and chutneys. Onions provide flavor, color and texture to a wide array of foods.

There are many varieties of onions, including scallions, Spring onions, Vidalia onions, ramps, yellow, white and red onions, shallots, pearl onions, Cipollini onions, and leeks. They vary in flavor from sweet and mild (as in Vidalias and leeks) to strong (as in older yellow onions). This web page shows pictures of common (and some not-so-common) types of onions https://www.seriouseats.com/2014/06/differences-between-onions-yellow-red-vidalia-what-are-ramps-shallots-how-to-cook-with-onions-guide.html

This website shows yet more types of onions, some of which are not commonly found in most grocery stores https://www.finedininglovers.com/blog/food-drinks/types-of-onions/

The average American eats 20 pounds of onions each year! Try preparing some common dish that you like without the usual addition of onion, and you’ll have a new-found appreciation for this humble bulb!

Fun fact: According to the Guinness Book of World Records, the largest onion recorded weighed 10 pounds 14 ounces, and was grown in England.

Nutrition Tidbits
Onions are high in Vitamin C, are a good source of fiber and folic acid and contain an array of other nutrients as well. Onions also contain quercetin, an important antioxidant and anti-inflammatory flavonoid that helps to protect against heart disease and cancer. Onions have been found to help to control blood sugar, boost bone density, have antibacterial properties, and boost digestive health with their fiber content. So, in addition to the flavor they add to our food, onions also are providing many health benefits at the same time!

How to Select Onions
Bulb onions should be firm and dry with thin papery skins and little to no scent. Avoid those with cuts, bruises, blemishes, and soft or wet spots. The “necks” should be tight and dry.

How to Store Onions
Onions keep best when stored at room temperature in a single layer or hung in mesh bags in a cool, dry, dark, well-ventilated area. The colder the temperature, the better (as long as it is above 32F). Do not store them in plastic bags because the lack of air and accumulated moisture will cause them to spoil easily.

Onions can draw moisture from other vegetables that are stored nearby. Do not store them near potatoes, which release moisture and gases that cause onions to spoil quickly.

Freshly harvested onions taste sweeter. The flavor intensifies the longer they are stored through the winter months.

How to Preserve Onions
Freeze: Fresh onions can easily be frozen by simply peeling and cutting them into desired size pieces, then placing the pieces into freezer bags. They do not need to be blanched. For most cooked dishes, frozen onion pieces can be used with little to no thawing and are a great convenience when time for cooking is short.

Dehydrate: Onions may be dehydrated. Follow your dehydrator manufacturer’s instructions for the best temperature and length of time for your machine.

Raw vs Cooked
Onions can be eaten both raw and cooked.

Raw onions are used in sandwiches, salads, relishes, pickles, salsas, and more. There are some other medicinal and creative uses for raw onion including:

Repel insects by rubbing a raw onion on your skin.

Soothe insect bites and stings by rubbing raw onion on the area.

Soothe a sore throat by drinking onion tea. Bring to a boil 1 cup of water with the peel of half of an onion. Remove the onion and serve.

Soothe burn pains by rubbing the area with raw onion.

Remove a splinter by taping a piece of raw onion to the area. Leave there for about an hour before removing the onion.

Make your own dye by placing onion skins in nylon panty hose. Tie the top shut and boil in a pot for about 20 minutes.

Cooked onions are used in an almost endless array of dishes, ranging from soups to jams and even cakes. Cooking onions reduces the pungent flavor of raw onions. Depending on the type of onion and how it’s cooked, the flavor can turn from pungent to literally sweet, as when they are caramelized.

Fresh vs Frozen vs Canned
Fresh onions are the most versatile and can be used raw, cooked, pickled, or any way you need.

Frozen onions need to be used in cooked dishes, as their texture changes (becomes softer) after being frozen then thawed. Frozen onions would not be suitable in a dish calling for raw onions.

Canned or Jarred onions have been pickled, French fried, or packed in a salt-water brine. Those packed in the salt-water brine can be added to any dish calling for onions, although their flavor will be less intense than if raw onions were used. The other varieties were packaged for specific uses such as for pickles, alcoholic beverages, and casseroles.

How to Prepare Onions
Cutting fresh onions often causes a stinging sensation in the eyes, resulting in tears. When onions are cut, a series of reactions causes a gas to be released. The gas irritates eyes, which causes them to release tears. To avoid this reaction, cut onions under running water or in a bowl of water. Leaving the root end intact also helps to reduce the reaction because there is a higher concentration of sulfur compounds in that part of the bulb. Also, refrigerating an onion before cutting may also help to reduce that reaction.

The National Onion Association has a video showing how to dice an onion. Here’s the link https://www.onions-usa.org/all-about-onions/how-to-select-cut-prepare-store-onions

Here are detailed instructions on how to peel and chop an onion: https://www.realsimple.com/food-recipes/cooking-tips-techniques/preparation/chop-peel-onion

Cooking/Serving Methods
Onions can be used with foods from savory to sweet. They can be grilled, sautéed, stir-fried, steamed, added to soups, stews, casseroles and sauces, roasted, caramelized, sweated, browned, battered and fried, pickled, added to salsas and relishes, added raw to salads and sandwiches, and more!

When prepared in certain ways, such as when roasted or caramelized, onions can be wonderful side dishes in themselves, served with many types of meals. More often, they are prepared in a variety of ways and used as flavoring in a whole host of foods.

Whether onions are to be combined with other foods or eaten alone, the following website gives simple details on how to fry, sweat, brown, caramelize, stir-fry or sauté, and roast onions… http://www.professionalsecrets.com/en/ps/ps-university/chef-de-partie-vegetables/onions/cook-onions/

Herbs/Spices That Go Well With Onions
Paprika, celery, salt and pepper, coriander, basil, garlic, marjoram, sage, oregano, tarragon, thyme, parsley, rosemary, dill, mint. This is only a partial list, as the versatile onion can pair well with SO many flavorings and foods.

Foods That Go Well With Onions
The list here would be extremely long and practically impossible to be all-inclusive. Here are just a few examples of specific foods that pair well with onions: bacon, bread, cheese, milk and cream, garlic, oil, mushrooms, beef, beets, cucumbers, and potatoes.

Recipe Links
26 Ways to Use up Onions https://www.hungryharvest.net/blog/2016/8/9/26-ways-to-use-up-onions

The Best Onion Recipes: 14 Ways to Use a Bag of Onions https://www.babble.com/best-recipes/the-best-onion-recipes-25-ways-to-use-a-bag-of-onions/

National Onion Association’s Onion Recipes https://www.onions-usa.org/recipes

Herb-Roasted Onions https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-onions-recipe-1950695

50 Onion Recipes https://www.saveur.com/gallery/onion-recipes

Onion Recipes https://www.foodnetwork.com/topics/onion

21 Recipes That Make Onions the Star of the Meal https://www.epicurious.com/recipes-menus/our-best-onion-recipes-gallery

How to Make Caramelized Onions https://www.spendwithpennies.com/caramelized-onions/

Caramelized Onions https://www.bonappetit.com/recipe/caramelized-onions

Onion Recipes (100+ recipes in this collection) https://www.taste.com.au/recipes/collections/onion-recipes

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Resources
https://en.wikipedia.org/wiki/Onion

https://www.seriouseats.com/2014/06/differences-between-onions-yellow-red-vidalia-what-are-ramps-shallots-how-to-cook-with-onions-guide.html

https://www.onions-usa.org/all-about-onions/colors-flavor-availability-and-sizes-of-onions

https://www.healthline.com/nutrition/onion-benefits#section10

https://garden.org/learn/articles/view/502/

https://www.onions-usa.org/all-about-onions/trivia-and-other-fun-stuff

https://www.care2.com/greenliving/14-surprising-uses-for-onions.html

https://www.hungryharvest.net/blog/2016/8/9/26-ways-to-use-up-onions

https://www.realsimple.com/food-recipes/cooking-tips-techniques/preparation/chop-peel-onion

http://www.professionalsecrets.com/en/ps/ps-university/chef-de-partie-vegetables/onions/cook-onions/

https://www.wikihow.com/Match-Herbs-and-Spices-to-Vegetables#Pairing_Vegetables_O-Z_sub

https://www.thespruceeats.com/herbs-used-to-season-onion-dishes-1762130

https://producemadesimple.ca/what-goes-well-with-onions/

Green Beans with Garlic and Lemon

Easy Fresh Green Beans with Garlic and Lemon

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Fresh green beans can be found in most grocery stores, often year-round. Yet, as easy as they are to cook, many people are uncomfortable dealing with them. Here’s an easy recipe using green beans and flavoring them with garlic and lemon. They can be cooked to any degree of crispness that you want. It only takes about 7 minutes to bring them to crisp-tender. Give it a try! The recipe is below the video link. Enjoy!

I hope this helps!
Judi

Easy Fresh Green Beans with Garlic and Lemon
Makes About 5 Servings

½ Tbsp extra virgin olive oil
½ Tbsp butter
2 cloves garlic, minced
1 lb fresh green beans, washed and cut into desired size pieces
Water
Salt and pepper, to taste
A wedge or two of fresh lemon

Heat a large skillet (that has a lid) on medium heat. Add the oil and butter and allow the butter to melt. Add the minced garlic and sauté it briefly, just until aromatic. Add the green beans and sauté briefly to coat with the oil and butter. Salt and pepper (to your taste) can be added at this time. Add a small amount of water (about 3 tablespoons) then cover the pan. Allow the beans to cook to your desired degree of tenderness. Important! Stir and monitor the water level often. Do not allow it to go completely dry to avoid burning the beans. If more water is needed, add 1 or 2 tablespoons at a time, then cover the pan again, allowing the beans to cook more. It takes about 7 minutes cooking time to bring them to crisp-tender. When cooked, remove from heat and adjust seasonings, if desired. Drizzle with fresh lemon juice and serve.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Mushrooms

Mushrooms 101 – The Basics

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Mushrooms have been enjoyed for eons and are gaining in popularity since we’ve discovered the health benefits of including them in our diet. If you’re not sure what to do with them, the following information should help! In this article, I cover the basics from what they are to how to select and store them, to how to cook them including suggested recipes. I hope this helps!
Judi

Mushrooms 101 – The Basics

About Mushrooms
Mushrooms are reproductive structures (containing seeds) of some fungi. The seeds of the fungi are microscopic and are housed in the gills underneath the mushroom cap. There are literally thousands of varieties of mushrooms varying in size, shape, and color, ranging from edible and highly nutritious to deadly when eaten. Unless you are truly an expert, it’s best to eat only those mushrooms found in your local grocery store. Mushrooms are consumed for their culinary, nutritional and medicinal values.

The white button mushroom that we commonly find in American grocery stores is named Agaricus bisporus and is the immature variety of the fungi. The Portobello mushroom is the mature variety of the same fungi.

Nutrition Tidbits
Mushrooms supply an array of B-vitamins and minerals including selenium, with only about 15 to 20 calories in one cup of raw pieces. They also supply fiber and are low in sodium. Their nutrition profile helps to support healthy blood (preventing anemia), build strong bones, support the immune system, support our gut microbes with their prebiotic fiber, maintain healthy skin and hair, manage blood pressure, lower cholesterol, reduce inflammation throughout the body, manage diabetes, ward off cancer, and even supply some plant-based Vitamin D (if they’ve been exposed to the sun or UV light).

Also, even white button and Portobello mushrooms contain an aromatase enzyme inhibitor, found to fight hormone-related cancers, such as breast cancer. Mushrooms have also been found to inhibit cancer cells from growing and dividing. Research is growing, uncovering the medicinal effects of mushrooms regarding their anti-cancer effects on numerous types of cancer.

How to Select Mushrooms
Look for mushrooms that are fresh, firm, and even shaped with no bruises or visible moisture on them. Obviously avoid any that are moldy or slimy in appearance.

How to Store Mushrooms
Mushrooms can be stored in their original packaging from the grocery store if there are air holes in the plastic. They need air flow to keep moisture from accumulating. Mushrooms can also be stored loosely wrapped in paper bags in the refrigerator. This allows them to breathe and stay firm longer without water accumulating around them. They are best when used within a few days of purchase, but stored like this, they might keep for up to a week, depending upon how long since their harvest.

Fresh vs Frozen vs Canned
Mushrooms can be purchased fresh, dried, frozen or canned. When comparing these forms of mushrooms, fresh is usually best, with frozen and dried being close seconds, and canned being a third choice. There are advantages of each option and which is best will depend on your needs at the time. Fresh will be the most versatile, since mushrooms can be eaten raw or cooked, while frozen mushrooms are best when cooked. Canned mushrooms usually have added salt, so if that’s a concern for you, you may want to choose a no-salt-added option. The texture will vary between all options.

How to Freeze Mushrooms
If mushrooms will be used within three months, simply clean and slice them, and then place them carefully in a freezer bag and freeze. If you plan to keep mushrooms for a longer period, they can be water blanched for one or two minutes, cooled down, and then frozen. Or they can be placed in a lemon juice solution (1 teaspoon of lemon juice to 2 cups of water) for five minutes, then steamed for three to five minutes before being frozen. Note that 1-1/2 teaspoons of citric acid may be used in place of the lemon juice. Cooked or blanched mushrooms will keep in the freezer for up to a year. Add them to recipes while still frozen.

How to Prepare Mushrooms
Brush the dirt off with a paper towel or a soft brush. If desired, rinse them briefly and pat them dry when you’re ready to use them. Shiitake mushrooms have a tough stem, so it should be removed and discarded. The stems of other mushrooms are tender and can be used. Cut them into desired size pieces or leave whole.

Here are a couple quick tips when preparing fresh mushrooms:
* An egg slicer is a quick way to slice mushrooms and it cuts the work in half when you have a lot to slice.

* If a recipe calls for finely chopped mushrooms, try grating them instead. Use this technique to incorporate the great flavor of mushrooms into dishes like meatloaf and pasta sauce. This is an easy way to serve mushrooms to fussy eaters since it’s almost impossible to know that they are there.

Cooking/Serving Ideas
Mushrooms can be eaten raw or roasted, steamed, boiled, sautéed, grilled, added to soups, salads, casseroles, sandwiches, tacos, burritos, and wraps, packed into burgers, served as “steaks”, creamed, stuffed, stir-fried, and more. Mushrooms are very versatile and their use is only limited to your imagination!

Mushrooms go especially well in casseroles, crepes, Czech cuisine, egg dishes, gravies, meatloaf, pastas, pizza, salads, sauces, soups, stuffings, veggie burgers, and won tons.

Tip when cooking mushrooms:
Mushrooms contain a lot of water. If you are browning mushrooms, don’t overcrowd the pan or they will release a lot of water and end up boiling or steaming in the pan instead of sautéing. Sautéing them in smaller amounts at one time allows the released water to evaporate rather than accumulate. If you have a lot of mushrooms to cook, try this method… Cook mushrooms over medium heat until they begin to release their liquid, then turn the heat to high until the liquid has evaporated. At this point the mushrooms will sizzle and begin to brown. Be careful not to burn them.

Here are some excellent cooking tips from https://ProduceMadeSimple.ca

To Saute: Heat 1 tablespoon of olive oil in a large skillet. Add 8 ounces of mushrooms, and stir until all of their juices have evaporated.

To Butter Steam: Cut mushrooms lengthwise into ¼ inch slices. Butter-steam up to 5 cups of mushrooms at a time by using 2 tablespoons of butter or margarine. Cook for 3 to 4 minutes over medium high heat, stirring occasionally to allow the mushrooms to steam and cook off their moisture and to acquire even browning.

To Grill: Use button, brown, or shiitake mushrooms. Cut off tough stem ends. Thread smaller mushrooms on skewers. Brush with oil, butter or margarine. Grill for about 10 minutes.

To Microwave: Cut 1 pound of mushrooms lengthwise into ¼ inch slices, or into halves or quarters. Place in a microwave-safe dish. Dot with 6 tsp of butter or margarine. Cover and microwave on high for 4 to 6 minutes, stirring after 2 minutes. Let stand, covered, for 2 minutes.

To Stir-fry: Cut mushrooms lengthwise into ¼ inch slices, or into halves or quarters. Stir-fry up to 5 cups at a time, using 1 tablespoon of oil, for 3 to 4 minutes.

Herbs/Spices That Go Well with Mushrooms
With their earthy flavor, mushrooms go well with many herbs and spices. Some examples include: Basil, bay leaf, cardamom, cayenne, cilantro, coriander, cumin, dill, garlic, ginger, marjoram, mint, mustard, nutmeg, oregano, parsley, pepper, red pepper flakes, tarragon, thyme, rosemary, sage, salt, soy sauce, and turmeric.

Other Foods That Go Well with Mushrooms
Proteins, Nuts, Seeds: Beans, beef, chicken, chickpeas, eggs, fish and other seafood, ham (including bacon), meat stocks, nuts (especially almonds and walnuts), tahini, veal

Vegetables: Arugula, asparagus, avocado, carrots, celery, chives, eggplant, fennel, kale, leeks, olives, onions, peas, potatoes, salads, scallions, shallots, spinach, tomatoes

Fruit: Lemon, orange

Grains: Barley, bread crumbs, millet, noodles, pasta, polenta, quinoa, rice, wild rice

Dairy: Butter, cheese (ie. Blue, feta, goat, Gruyere, Parmesan, ricotta), cream, mascarpone, milk (animal and coconut)

Other: Oil (peanut, sesame, truffle, walnut, olive), pizza, sauces, soups, vegetable and meat broths, vinegar, wine

Some suggested combos:
Mushrooms + arugula + pasta + peas
Mushrooms + breadcrumbs + chives + garlic + olive oil
Mushrooms + garlic + ginger + scallions
Mushrooms + garlic + leeks + lemon + walnuts
Mushrooms + garlic + olive oil + parsley + rosemary + thyme
Mushrooms + lemon + mustard
Mushrooms + lemon juice + olive oil + Parmesan cheese + thyme

Recipe Links
Vegan Mushroom Risotto https://www.cearaskitchen.com/vegan-mushroom-risotto-healthy-glutenfree/

Creamy Spinach Stuffed Mushrooms http://sliceofkitchenlife.com/creamy-spinach-stuffed-mushrooms/

Italian Roasted Mushrooms and Veggies https://www.jocooks.com/recipes/italian-roasted-mushrooms-and-veggies/

Baked Portobello Mushrooms https://feastingnotfasting.com/baked-portobello-mushrooms-the-best/#wprm-recipe-container-5740

Vegan Mushroom Lentil Salad https://www.deliciouseveryday.com/mushroom-lemon-lentil-salad/

Mushroom Soup (scroll half way down the page to find this recipe) https://foodrevolution.org/blog/how-to-fight-prevent-cancer-with-mushrooms/

Gouda Grilled Cheese with Sautéed Mushrooms https://producemadesimple.ca/gouda-grilled-cheese-with-sauteed-ontario-mushrooms/

Tuscan Stuffed Ontario Mushrooms https://producemadesimple.ca/tuscan-stuffed-ontario-mushrooms/

Mushroom Meatball Subs https://producemadesimple.ca/mushroom-meatball-subs/

Cheesy Mushroom and Beef Skillet https://producemadesimple.ca/cheesy-mushroom-and-beef-skillet/

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Resources
https://nutritionfacts.org/video/toxins-in-raw-mushrooms/

https://www.ncbi.nlm.nih.gov/pubmed/2132000

https://anh-usa.org/supermarket-mushrooms-dangerous-to-eat-raw/

https://www.ncbi.nlm.nih.gov/pubmed/12396396

https://www.ncbi.nlm.nih.gov/pubmed/7737599

https://en.wikipedia.org/wiki/Agaricus_bisporus

https://www.ncbi.nlm.nih.gov/pubmed/20347942

http://justfunfacts.com/interesting-facts-about-mushrooms/

https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#1

https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#5

https://www.naturalfoodseries.com/13-benefits-mushrooms/

https://foodrevolution.org/blog/how-to-fight-prevent-cancer-with-mushrooms/

https://happyherbivore.com/2017/05/mushroom-substitute-safe-eat-raw-mushroom-toxic/

https://www.leaf.tv/articles/spices-that-go-well-with-mushrooms/

https://producemadesimple.ca/what-goes-well-with-mushrooms/

https://producemadesimple.ca/mushrooms/

https://toxnet.nlm.nih.gov/cgi-bin/sis/search/a?dbs+hsdb:@term+@DOCNO+4202

http://www.food-info.net/uk/qa/qa-saf86.htm

https://www.mnn.com/food/healthy-eating/stories/surprising-health-benefits-mushrooms

https://www.ncbi.nlm.nih.gov/pubmed/28885559

https://www.vegetariantimes.com/skills/4-plant-foods-you-should-cook-before-eating

https://www.thespruceeats.com/how-to-store-mushrooms-1389342

https://www.mushroom-appreciation.com/freezing-mushrooms.html

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

https://www.sciencedirect.com/science/article/pii/S1756464610000241

Cranberry Orange Acorn Squash

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Here’s a delicious recipe to try! See the video demo below. The recipe is following the video link. Enjoy!
Judi

Cranberry Orange Acorn Squash Makes
Makes 4 Servings

1 acorn squash
Extra virgin olive oil
1 Tbsp butter
1/4 cup sweetened dried cranberries
2 Tbsp orange juice concentrate, thawed
Ground cinnamon

Roast squash: Wash squash and cut it in half from end to end. Remove seeds. Coat both pieces entirely (inside and outside) with a light coating of oil. Place on a parchment-paper lined baking sheet, or oiled baking sheet. Bake at 400°F for 30 to 45 minutes, until fork tender.

Prepare dish: Carefully remove squash from each shell, preserving the shells to be used as bowls. Place the removed squash flesh in a bowl. Add the butter, cranberries and orange juice concentrate. Mix well, then spoon back into one or both reserved squash shells. Sprinkle lightly with cinnamon and serve.

Simple Honey Mustard Salad Dressing

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Here’s a really easy recipe for Honey Mustard Salad Dressing. The recipe is below the video demonstration. Enjoy!

I hope this helps!
Judi

Simple Honey Mustard Salad Dressing
Makes 1 to 2 Servings

2 Tbsp extra virgin olive oil
1 Tbsp honey*
1 Tbsp prepared Dijon-style mustard
1 Tbsp vinegar of choice or lemon juice

For 2 to 4 Servings:
4 Tbsp extra virgin olive oil
2 Tbsp honey*
2 Tbsp prepared Dijon-style mustard
2 Tbsp vinegar of choice or lemon juice

Measure and place all ingredients in a small bowl and whisk with a fork until blended. Or pour ingredients in a small jar with a tight-fitting lid and shake well. Store in the refrigerator.
This recipe can easily be increased according to how much you need or want to make at one time.

* Reduce the honey to half what the recipe calls for if you want a less sweet dressing.

Fennel

Fennel 101 – The Basics

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Fennel is a vegetable that many Americans aren’t familiar with since it’s not commonly called for in American cuisine. Yet, it’s often used in Italian and even French foods. If you like licorice or anise flavor, chances are that you’ll like fennel. In the video below, I cover a lot of basic information about fennel including its amazing medicinal properties, for which it has been used since antiquity. So, if you’re not sure what to do with fennel, check this out…it should help!

My notes about fennel are below the video for your personal use. I hope this helps!

Enjoy!
Judi

Fennel 101 – The Basics

About Fennel
Fennel belongs to the Umbellifereae family, along with parsley, carrots, dill and coriander. It is native to the Mediterranean region. It has a white to pale green bulb with stalks extending upward, topped with feathery green leaves, all of which are edible. Fennel is crunchy and slightly sweet with somewhat of a licorice or anise flavor. Fennel is most often used in Italian, but also in French cooking. The use of fennel stems back to Greek mythology. Fennel was prized by ancient Greeks and Romans for its medicinal and culinary properties.

Nutrition Tidbits
Fennel is an excellent source of Vitamin C, and a good source of fiber, potassium, molybdenum, manganese, copper, phosphorus, and folate. It also contains other nutrients as well. One cup of sliced raw fennel has a mere 27 calories.

Fennel seeds are an effective digestive aid, reducing cramping, gas and bloating. Fennel seed tea has been useful in treating irritable bowel syndrome, ulcerative colitis, Crohn’s disease, leaky gut syndrome, Celiac disease, and intestinal candidiasis. Fennel’s properties pass into breast milk, so nursing mothers can help reduce colic in their infants by drinking fennel seed tea. Fennel seed can also reduce nausea from stomach flu, food poisoning, digestive infections, and hangovers. It can also help relieve pain from hiatal hernia and indigestion. The medicinal properties of fennel seed do not stop there! More can be read on this subject at http://www.herbaleducation.net/fennel

How to Select Fennel
Look for bulbs that are clean, firm, and solid without signs of bruising, splitting or spotting. The stalks should be relatively straight and the stalks and leaves should be green. There should be no signs of flowering buds, which indicates the vegetable is old. It should have a slight licorice or anise aroma.

How to Store Fennel
First, trim the stalks to two or three inches above the bulb. Wrap loosely in a plastic bag and store it in the refrigerator. Use it as soon as possible, since it ages quickly.

How to Preserve Fennel
Fennel is best when fresh. It can be frozen after being blanched, but loses a lot of its flavor in the process. However, frozen fennel will have a very soft texture, so it can still be used in soups. To freeze fennel bulb, cut it into small pieces and blanch in boiling water for 3-4 minutes. Drain thoroughly, then place in a freezer plastic bag before freezing.

The fronds and stalks freeze well and easily. Simply wash them, cut them into desired pieces and place them in freezer bags before freezing.

Dried fennel seeds should be stored in an airtight container in a cool, dry location. They will stay fresh for about six months. Storing the seeds in the refrigerator will prolong their shelf life.

How to Prepare Fennel
First, cut the stalks off the bulb. Wash the bulb. If the bulb isn’t going to be used whole in a recipe, the root core is often removed (it is edible, but can be fibrous and tough when not thoroughly cooked). To do this, slice it in half from top to bottom. Using the tip of your knife, cut an upside down “V” over the root end from the inside of a bulb half. Remove the core after cutting. Repeat with the other half of the bulb. After removing the root core, the bulb halves can be cut as needed. Here’s a video on how to cut a fennel bulb… https://youtu.be/z26Ei9b5Pu0

Fennel can dry out quickly when cut. If you need to cut it in advance, store it wrapped in damp paper towels in a plastic bag in the refrigerator until needed.

Save the leaves (or fronds) for use as an herb. They can be sprinkled on salads or used as a garnish in a dish where fennel was used. The stalks can be used in cooking or making stock. Also, the flavor of fennel goes well with fish. Whether you’re grilling, poaching, or steaming fish, lay fennel stalks and fronds beside the fish and the sweet fennel flavor will be infused into your fish. Yum!

Cooking/Serving Methods
Fennel can be eaten raw or cooked. Many Italians finish a meal with a slice of raw fennel bulb, as they believe it aids digestion. When using it raw, slice it thinly since thick slices can be somewhat fibrous.

The fennel bulb can be sliced thinly and added to salads. The fronds are often used as an herb, flavoring cooked dishes or raw salads.

The bulb can be cooked in just about any way you want…roasted, sautéed, braised, fried, boiled, steamed, baked in casseroles, and added to soups.

Here are some quick serving tips for fennel supplied by http://www.whfoods.com

* Healthy sautéed fennel and onions make a wonderful side dish.

* Combine sliced fennel with avocados, and oranges for a delightful salad.

* Braised fennel is a wonderful complement to scallops.

* Next time you are looking for a new way to adorn your sandwiches, consider adding sliced fennel in addition to the traditional toppings of lettuce and tomato.

* Top thinly sliced fennel with plain yogurt and mint leaves.

* Fennel is a match made in Heaven when served with salmon.

* Try adding shaved fennel bulb to coleslaw.

Herbs/Spices That Go Well With Fennel
Basil, cilantro, chives, garlic, oregano, parsley, sage, shallots, tarragon, and thyme all go well with fennel.

Foods That Go Well With Fennel
Fennel goes well with apples, beets, butter, cheese, cream, mussels, olive, orange, sausage, potatoes, tomatoes, fish, lemon, chicken, Parmesan cheese, in sauces, soups, stuffings, and salads.

Recipe Links
Grilled Fennel Salad with Fresh Herbs and Parmesan https://www.prouditaliancook.com/2013/06/grilled-fennel-salad-with-fresh-herbs-and-parmesan.html?m

Roasted Fennel with Parmesan https://www.foodnetwork.com/recipes/giada-de-laurentiis/roasted-fennel-with-parmesan-recipe-1943604

53 Fresh Fennel Recipes That Make Us Fall For It All Over Again https://www.bonappetit.com/recipes/slideshow/fennel-recipes

25 Truly Fabulous Fennel Recipes https://www.marthastewart.com/286398/fennel-recipes

Basic Roasted Fennel https://www.finecooking.com/recipe/basic-roasted-fennel

Fennel al Forno https://cooking.nytimes.com/recipes/12301-fennel-al-forno

22 Fresh Fennel Recipes That Everyone Will Love https://www.seriouseats.com/2016/09/fennel-recipes.html

Sautéed Fennel With Garlic https://www.tastingtable.com/cook/recipes/sauteed-fennel-garlic-recipe

Roasted Fennel and Fingerling Potatoes https://producemadesimple.ca/roasted-fennel-and-fingerling-potatoes/

Pear Fennel Salad https://producemadesimple.ca/honey-glazed-pork-chops-with-pear-chutney-pear-fennel-salad/

White Bean Fennel Soup https://www.tasteofhome.com/recipes/white-bean-fennel-soup/

Carrot Fennel Soup https://www.epicurious.com/recipes/food/views/carrot-fennel-soup-350600

Fennel Soup https://www.allrecipes.com/recipe/84847/fennel-soup/

Caramelized Fennel: The Best Fennel You’ll Ever Eat https://www.freshcityfarms.com/recipes/caramelized-fennel-the-best-fennel-you-ll-ever-eat

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23

http://www.gettystewart.com/fennel-what-is-it-and-how-do-i-select-store-and-use-it/

https://www.thekitchn.com/top-5-ways-to-use-fennel-stalks-and-fronds-ingredient-spotlight-183057

https://www.finecooking.com/article/fennel-the-raw-and-the-cooked

https://www.farmersdaughterherbs.com/info/cooking-herb-chart

https://www.leaf.tv/articles/what-flavors-go-with-fennel/

https://producemadesimple.ca/?s=fennel

https://producemadesimple.ca/fennel/

http://www.herbaleducation.net/fennel

Chayote Squash

Chayote Squash 101 – The Basics

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Chayote squash have been around for a long time, yet they are growing in popularity in America. If you’re interesting in learning what they are, how to buy and store them, and what to do with them, you’re in the right place! I have a lot of information below that should help. Enjoy!
Judi

Chayote Squash 101 – The Basics

About Chayote Squash
The chayote (pronounced cha-oh-tee or cha-oh-tay) is also called a Mexican pear squash, a chayote squash, and a mirliton. Chayotes are members of the gourd family and are native to Mexico. Now they are grown in warm climates around the world.

It is a light green pear-shaped fruit with a single large pit. The entire thing, including the pit, is edible. They may be eaten raw or cooked. The flavor is described as mild with a hint of cucumber and zucchini. The texture is crisp but softer than a potato. The edible seed has been described as a cross between an almond and a lima bean. It is technically a fruit, but is used more like a vegetable in many cuisines.

Nutrition Tidbits
Chayotes are high in water and fiber, and low in sugar. They are fairly low in calories when compared with other fruit. One squash has about 39 calories, almost half our daily need of folate, and about one-fourth our daily need for Vitamin C. They have an array of other nutrients including fiber, manganese, copper, zinc, Vitamin K and more.

Chayotes contain powerful antioxidants that can reduce inflammation and help to protect us from cancer and diabetes. The antioxidants in chayotes have been shown to lower cholesterol, improve blood flow, and lower blood pressure in animal studies.

Chayotes are high in soluble fiber, which not only helps to improve digestion and lower cholesterol, but research has shown that eating chayotes may help to control blood sugar thereby helping to manage diabetes and insulin resistance.

How to Select Chayotes
Choose chayotes that are firm with smooth, bright skin. Deep furrows are normal, but the skin should not be excessively wrinkled or loose.

How to Store Chayotes
Store chayote lightly wrapped in the refrigerator. Fresh ones will keep for up to 4 weeks. Cut chayotes should be stored in an air-tight container in the refrigerator and used within 3 to 5 days.

How to Preserve Chayotes
Chayotes can be frozen. Wash the squash and do not peel it. Cut off both ends. Cut the squash into slices or cubes and discard the seed. Water blanch for 2 minutes or until just tender. Cool pieces in an ice water bath, drain, then pack into freezer containers. They will keep frozen for 6 to 8 months. Frozen chayote pieces can be added directly to dishes when cooking.

How is it usually eaten…raw or cooked?
Although chayotes can be enjoyed raw, they are more often cooked. They are popular in Cajun, Caribbean, Hispanic, Indian, Filipino, and Southern (USA) cuisines.

How to Prepare Chayotes
The entire chayote is edible. The peel of younger squash will be more tender and comfortably edible. Test the skin before cooking. If it is tough, it may be best to cut it off. It may be peeled before or after cooking. However, if peeling before cooking, wear gloves because it will release a sticky juice when peeled that may irritate your skin. Alternatively, it could be peeled under running water or after being cooked.

Cooking/Serving Ideas
Chayotes may be eaten raw (with the peel) or cooked. They are often served raw with a little citrus juice and salt. Raw chayotes can be added to salads and salsas to provide an apple-like crunch. They can also be added to smoothies and juices.

The mild flavor of chayotes allows them to blend well in both sweet and savory dishes. Chayotes can be boiled, mashed, steamed, roasted, stir-fried, baked, pickled, fried, stuffed, added to soups, stews, and casseroles, and made into an au gratin. Some suggested dishes where you might fine chayotes include: curries, enchiladas, salads (fruit, green, and potato), salsas, slaws, stir-fries, stuffed chayotes, sushi, and tostadas.

When cooked, chayotes are often used like a summer squash and can often be used as a substitute.

Herbs/Spices That Go Well With Chayotes
Cilantro, cinnamon, creole, curry, fennel seeds, garlic, ginger, oregano, parsley, tarragon, thyme, turmeric, vanilla

Foods That Go Well With Chayotes
Fruit and Sweets: Apples, honey, lemon, lime, mango, orange

Vegetables: Bell peppers, chilies, corn, fennel, onions, scallions, acorn squash, sweet potatoes, tomatoes, watercress

Grains: Bread crumbs, tortillas

Dairy (and non-dairy): Butter, cheese, coconut milk, cream, sour cream

Proteins: Almonds, beef, chicken, pulled pork, pumpkin seeds, seafood, tofu

Other: Olive oil, vegetable stock, vanilla

Suggested Flavor Combinations:
Chayote + almonds + cinnamon + honey
Chayote + garlic + onions + tomatoes

Recipe Links
10 Ways to Eat Chayote Squash https://www.mnn.com/food/recipes/blogs/ways-eat-chayote-squash

Chayote Squash Side Dish https://www.allrecipes.com/recipe/140449/chayote-squash-side-dish/

Sautéed Chayote Squash and Potatoes with Shallots and Mint https://philosokitchen.com/sauteed-chayote-squash-potatoes/

Braised Chicken and Chayote https://www.chowhound.com/recipes/braised-chicken-and-chayote-27664

Shrimp Stuffed Mirliton https://www.foodnetwork.com/recipes/paula-deen/shrimp-stuffed-mirliton-recipe-1946335

Mirliton https://www.allrecipes.com/recipe/56398/mirliton/

Mirliton Stuffing https://www.emerils.com/124452/mirliton-stuffing

Roasted Chayotes https://www.geniuskitchen.com/recipe/roasted-chayotes-348748

Seaside Stuffed Mirlitons (Chayote) https://blog.fatfreevegan.com/2007/04/seaside-stuffed-mirlitons.html

Stuffed Mirlitons https://www.foodnetwork.com/recipes/stuffed-mirlitons-recipe-1915464

Mirliton Slaw https://www.vegetariantimes.com/recipes/mirliton-slaw

Chayote with Tomato and Green Chile https://www.simplyrecipes.com/recipes/chayote_with_tomato_and_green_chile/

Sautéed Chayote with Garlic and Herbs https://www.epicurious.com/recipes/food/views/sauteed-chayote-with-garlic-and-herbs-234814

Chayote Salad https://www.mexicoinmykitchen.com/chayote-salad-recipe/#wprm-recipe-container-4941

Chayotes Relleno https://www.foodnetwork.com/recipes/chayotes-relleno-recipe-1969737

Chayote Salad https://www.sunset.com/recipe/chayote-salad

Top Rated Chayote Recipes https://www.thedailymeal.com/best-recipes/chayote

Sautéed Chayote with Garlic and Herbs https://www.bonappetit.com/recipe/saut-ed-chayote-with-garlic-and-herbs

Chayote-Orange Salad https://www.foodandwine.com/recipes/chayote-orange-salad

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Resources
https://www.thespruceeats.com/what-are-chayotes-1328441

https://www.healthline.com/nutrition/chayote-squash#section1

https://www.mnn.com/food/recipes/blogs/ways-eat-chayote-squash

https://www.womenshealthmag.com/food/a27030188/what-is-chayote-squash/

https://www.thriftyfun.com/Freezing-Chayote.html

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

Stop Leaks in Plastic Mason Jar Lids

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Here’s a really simple solution to stopping the plastic mason jar lids from leaking liquids. Just take the lid that came with the jar and place it inside the plastic top, rubber ring side outward, facing the jar rim. Place the cap on the jar and tighten. You do not need to overly tighten the lid to make this work. See the video below where I demonstrate just how easy and effective this is!

I hope this helps!
Judi

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.